hey everyone welcome to 30 days of yoga

with Adriene I'm Adriene and its day 27

let's hop on the mat and get started so

get situated on your mat find your

alignment press into your foundation and

a little spinal flex with the breath to

check in to drop in and define what

feels you you're only as young and as

happy as your spine so take these

moments relish them and then when you

feel satisfied we actually walk the

knees in curl the toes under and come up

to a little squat here go ahead and keep

the legs

excuse-me the knees nice and wide and

the heels up the legs kind of turned out

here so we're in a froggy position and

you can just find a little Yoga for the

feet moment even taking a gaze down at

your feet

sometimes our feet can feel like too

stiff Rick's right and so we're working

on a little bit of malleability in the

muscles and tissues of the feet and the

ankles here so good also breathing into

the legs of course breathing into the

hips and then slowly we can maybe bring

the gaze up opening up through the front

body and if this is like a major

balancing act for you then hold on to a

focal point hold on to something to help

you just kind of stay hugging in towards

Center

cool now I'm gonna press my fingertips

into the mat tuck my chin into the chest

and slowly turn my toes forward as I

come into a nice wide legged forward

fold or not wide like it but at least

hip width apart so no need to zip up

tight here and the knees one and then

the other find a stretch eventually

relax the weight of the head over you

might even figure eight with the hips a

little here ya get

Sassie day 27 and getting sassy

no but seriously having a little fun

today is kind of what it's all about

remembering to not take it so seriously

and to just enjoy the moment here we go

inhale whenever you're ready slide up to

that flat back position pull the elbows

back create length in the spine and then

we're gonna continue this journey up so

soften through the knees pressing your

feet and slowly we'll come up to a nice

tall beautiful Tadasana you might walk

the feet underneath the hips oh that

feels better you can even bring the feet

flush together if you're ready and we'll

begin to loop the shoulders forward up

and back fine lift through the front

body ground down through the back body

so there's shoulder blades together and

down the sit bones

it's tucking in kind of lengthening that

tailbone down hmm

find your breath nice long smooth maybe

audible breaths here in Mountain to just

kind of get the juices flowing reverse

the movement of your shoulders find that

little movement in the neck great then

we'll draw all the palms together lift

the sternum up to the thumbs take a deep

breath in again finding lift in the

front body grounding in the back body

lots of space between the ears and

shoulders as you exhale out then

interlace the fingertips press the palms

forward up and back soft knees here's

we're not locking again lifting up

through the front grounding through the

back and we're just gonna teeter totter

so sending the wrists to the right which

while your right shoulder underneath you

open your heart up towards the sky

breathe into that beautiful side body

press into both feet evenly try inhale

in exhale to Center deep breath in Long

breath out and to the left

drawing that left shoulder underneath

pressing into both feet you can maybe

find that four part equal standing here

in the soles of the feet if your feet

are together just play inhale in and

exhale back to Center inhale in this

time carve a line with the nose look

up and exhale break on free fingertips

rain down we come into a forward fold

take a breath or two here let the way to

the head go and then if you're at the

front of your mat you can step the feet

back come into a plank or I'm in the

center of my mats I'm going to walk my

palms out walk my toes out come into a

plank inhale in exhale slowly lower down

inhale to Cobra deep breath in smile

exhale to downward facing dog inhale

walk it in up towards your front of your

mat - forward fold

or the center just again little proof

that we can break out of the box we can

do whatever we want

you can dance anywhere on your mat you

can turn it around inhale halfway lift

exhale bow then inhale reach it all the

way back up all the way back up to your

Mountain deep breath in and exhale all

the way back down

awesome follow your breath inhale

halfway lift and exhale bow step or hop

it walk it out to plank wherever you are

coming to that top of a push-up

beautiful then we're gonna walk the

palms out towards the edges again index

finger and thumbs we did this once

before I'm gonna stay on the mat the

rest of the three fingers are gonna fan

out we're gonna walk the toes out a

little bit wide or we can lower the

knees and lift the toes up towards each

other inhale in exhale lower all the way

down inhale press up exhale elbows left

to right gaze is forward inhale exhale

lower down

and one more exhale lower all the way

down great this time walk the palms

underneath the shoulders zip the legs

tight together like a zipper and then we

inhale lift up Cobra maybe a little bit

higher this time and exhale release

great curl the toes under send it up

downward facing dog

deep breath in and long breath out

great bend the right knee in towards the

centerline ground down through your left

heel turn to look underneath your left

armpit chest breathe in exhale breathe

out switch left knee comes to Center

right heel down there's a little yoga

for the brain to so no worries if you

don't get it quite yet first a little

confusing and then turn underneath your

right armpit chest breathe into the

lower back body the sacrum breathe

breathe breathe

and then exhale back to Center

slowly walking it to forward fold we

take a deep breath in grab the elbows

long breath out awesome

inhale halfway lift now flat back

position and exhale release inhale reach

it all the way up to your Mountain Pose

reaching as we breathe in and exhaling

hands back to the heart

great repeat interlacing the fingertips

we press the palms forward up and back

this time press into your heels slight

back bend as we draw a beautiful line or

smear a line with our thumbs from front

to back so think up is you smear maybe

the ceiling with your thumbs pressing

your thumb prints in to the ceiling

slight backbend here remember that

lengthen the side body press into your

heels lengthen tailbone down and then

exhale release head over heart heart

over pelvis we release the fingertips

and bone forward inhale halfway lift

exhale bow step hop or walk it out to

plank you got it

repeat the wide arm push-ups here if you

want more strength otherwise we'll just

hold plank hold other options here just

for fun you can drop onto the elbows do

your plank hold here you can practice

yeah with a little movement maybe

lifting the right toes drawing circles

with the toes one way and then the other

and then switching you can lower the

knee so you have lots of options here in

this little plank cold you know there's

lots of plank challenges and stuff but I

just like to insert a little plank into

my home practice whenever I'm feeling it

and usually right before I want to give

I give myself one more sweet breath in

and smile or I change it up to a new

variation so wherever you are let's do

ten more seconds a couple more full

breaths wherever you are in your plank

enjoy it

think of it as plank playtime rather

than the off point challenge unless

that's your thing and rocks a plank

challenge I love how I'm talking I'm not

even in it I'm like you're doing it when

you feel satisfied or when you have

totally met your edge go ahead and take

a little vinyasa either coming to Cobra

all the way on your belly or to that

upward facing dog and then together

we'll meet extended Child's Pose awesome

work my friends

reconnect forehead to earth forehead to

the earth heart mounts to the earth and

maybe a couple of wrist circles

find your breath hmm great slowly

release the fingertips specta walk the

knees underneath the hips send it to

downward facing dog

inhaling deeply and exhale completely

walk the toes up find your forward fold

keep it easy and then we'll inhale lift

to that flat back and exhale soften and

release send the fingertips left to

right as you inhale reach it all the way

up full body stretch high high high up

towards the heavens stretch stretch and

then exhale reeling it back in Burks

asana tree pose we zip the legs together

we draw energy up if you have a tree

practice you can go into this right away

otherwise I'll walk us through it

peeling the right heel up finding that

sternum to thumbs so really energetic

lift up so we're keeping this energy

hugging into the midline rather than

just dumping it all onto the left side

so interlace the fingertips catch the

right knee find that upward current as

we press into the sole left foot firmly

you might just stay here working on

or we'll slide the right fingertips down

left thumb comes back to the heart and

we'll lift this guy up towards the

center line press back with your left

thigh so we have this meeting in the

middle going on here we can also keep

this foot down by the calf or even toes

on the earth we can walk to a wall at

this point or use a chair for balance so

find what tree poses for you here today

whatever variation feels best top of

that right thigh rolling out as we press

away from the earth to find that lift up

through the center channel take a

variation that feels rocking to you

hands out in any which way and then

we're gonna take a couple solid breaths

here so if you fall don't worry we'll

catch you right through every fingertip

right through every toe little balance

practice going through your checklist

take one more breath wherever you are

and use your exhale to kind of cascade

melt it back down feet come together

palms open wider we're just gonna close

the eyes here and stand nice and tall

observe the breath notice how you feel

notice what's going on in the limbs what

your energy feels like then we'll draw

the palms together and repeat on the

other side so tree pose here we go

peeling up through the left heel

interlace the fingertips catch your left

knee and before you go into the shape

what you think tree poses find that

action of pressing into that right foot

that hugging into the midline we grow up

nice and tall so yoga is about energy

yes

Union kind of clearing out those blocked

passages those energy energy meridians

the natis and so these balancing

postures are great moments cuz you can't

really hide you can really notice when

things are blocked and things feel

unbalanced and almost impossible so you

just stick with it practice modify as

needed

take whatever a tree pose shape feels

best for you today and rock it out

wherever you are

find your breath find that resistance

and go through your checklist cultivate

good juju here in tree pose so no

hanging on for dear life that's too

stressful it's the opposite

if you are frustrated today go to that

foundations of tree pose and remember

it's all it's all about enjoying the

ride

take one more breath wherever you are

and use your exhale to melt it down

follow this energy and release into a

forward fold uttanasana

last time we inhale lift halfway and

exhale soften and release back down walk

the palms out walk the toes out come

into your last plank then we'll lower

the knees swing the legs to one side and

come to seated awesome my friends come

all the way onto flat back take a full

body stretch here inhale in through the

nose and go ahead and let it out through

the mouth then the elbows cactus arms

here we're gonna let the armpit chest

really breathe here as we move into the

final stage of our yoga ritual today

either with soft restorative movement or

taking this time to fulfill meeting up

hose that we've been working on whether

it's an inversion a backbend and arm

balance or again a restorative posture

find what feels good listen to your body

this is what that eat this is the yoga

this is what it's all about asking

yourself what do I need and how am I

going to do it in a nice mindful active

conscious way maybe you just dissolve

right into shavasana here bringing the

arms gently down at your sides softening

your breath letting it return to its

natural rhythm

troll Evan flow connect your intentions

connect to your current mantra or create

a new one here

nice work my friends much love

namaste

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